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07 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Shoulder Press
Hanging Shoulder Blade Retractions
Top of the Chin Up Hold

WOD 1: E2M for 20 minutes:

3 Shoulder to Overhead (135/85)
6 Front Squats (135/85)
6 Pull Ups
9 Sit Ups

WOD 2: E2M for 20 minutes:

2 Front Squats (225/135)
5 Hanstand Push Ups
3 Muscle Ups

==

Decisions, decisions…

After much toiling and after much pondering I have decided to do something about a thing.  This thing will have some type of impact on some people to some degree.  If revealed, this thing should only be taken as seriously as things of a similar nature are.  If for whatever reason, you or someone you know was negatively, positively, or impacted in any other way by this thing, please be sure that something will be done in order to remedy/highlight/reduce/or elevate the situation.   Please be sure that something like this may or may not result in other things that are similar or different in nature from occurring at least once or never again.

I like being specific,

CG

==

Yony Bengtson, Ashly Tanguay liked this post
06 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Hollow Hold
Snatch Balance
Hanging Leg Raise Hold

WOD:  The Hangover Cure:  For time:

500M Row
100 Burpees

Last done on 8/2/2013

==

Welcome back…

After a long weekend that included none of the following:

Not drinking
Not, not, not drinking
Mobilizing
Exercise
Fitness of any variety
Appropriately quality of sleep

This is exactly what you need.  If you were good, then you should be fit enough to do two rounds of this, but what do you say we just do one round and call it a day.

Sounds like a good deal to me,

CG

==

 

05 Jul
by: Published in Uncategorized

Team WOD 1: For time:

15 Handstand Push Ups (or 30 Push Ups)
30 Knees to Elbows
45 Burpees
60 Walking Lunges
75 Pull Ups
90 Box Jumps (24/20)
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders

30 minute time limit

WOD 2: Reverse 22 Bowens:  For time:

10 Handstand Push Ups (or 20 Push Ups)
20 Knees to Elbows
30 Burpees
40 Walking Lunges
50 Pull Ups
60 Box Jumps (24/20)
70 Air Squats
80 Push Ups
90 Sit Ups
100 Double Unders

30 minute time limit

==

Combine coaches with alcohol…

You are privy to a parade of gymnastics movements that tests just about everything in just about every capacity.  We would normally fashion both levels of this workout as a team event (the second would include a vest), but instead we are bringing the option to do the original solo workout as the WOD 2.  If you haven’t enjoyed these movements for a while (i.e. are good at them), please pick a partner and do the team workout.  There is a ton of work here that will punish (via fitness) those who are not ready for it.

And this is the result ,

CG

==

Andrew Clark, Carlos Bernal liked this post
04 Jul
by: Published in Uncategorized

Team WOD: How far can you go in a 25 min cap:

Fran
Grace
Helen (only one person has to run)
Isabel (from the Hang position if you cannot go from the floor)
Annie
Karen

and then rounds of:

Cindy

==

Happy Birthday Venezuela…

I bet you didn’t know that.  I also bet you didn’t know that the first time we did this workout, the team who got the furthest was 3 Wall Balls away from starting Cindy…but they only had 22 minutes back then.  We are adding 3 more minutes to the madness and asking everyone to come back and get some revenge on this workout.  Though it looks unsurmountable (and it kinda is), things change so quickly with a partner, that you should get through most of this in the time limit.

Buena suerte,

CG

==

 

03 Jul
by: Published in Uncategorized

Happy Birthday America!!!

Please be safe and enjoy the celebrations with your loved ones and everyone around you!!!

Take a day off if you’d like!

If not, then do 1776 reps of something…Like yards of running…with 25 Burpees after every 400M

 

02 Jul
by: Published in Uncategorized

Skill:  15 mins to find:

Heavy set of 1 Thruster

WOD:  Fran:  For time:

21-15-9 reps of:

Thrusters (95/65)
Pull Ups

==

The gym is closed tomorrow…

And what better way to ensure that you have difficulty walking / grabbing things / lifting anything that weights 12 oz. (or more you champ!), then by doing this easy peasy workout!  If you have never done Fran, then allow me to introduce you to the one workout that is making everybody sweat a little bit whilst reading this.  There are two types that will come to the gym today:  Those who are excited about doing this workout…

And those that know better,

CG

==

 

01 Jul
by: Published in Uncategorized

WOD 1: EMOTM for 8 minutes:

3 Power Clean
5 Push Ups

Rest 2 minutes

EMOTM for 8 minutes:

2 Power Clean
1 Front Squat
5 Push Ups

Rest 2 minutes

EMOTM for 8 minutes:

1 Power Clean
1 Shoulder to Overhead
1 Front Squat
5 Push Ups

Choose your own loads

WOD 2: EMOTM for 8 minutes:

3 Power Clean
3 Handstand Push Ups

Rest 2 minutes

EMOTM for 8 minutes:

2 Power Clean
1 Front Squat
2 Handstand Push Ups

Rest 2 minutes

EMOTM for 8 minutes:

1 Power Clean
1 Shoulder to Overhead
1 Front Squat
1 Handstand Push Ups

Choose your own loads

==

Today can either be a good day…

Or it can be a great day.  Either way, you should have had a more positive outlook when reading my opening statement!  With the fact that you can choose your own adventure today, please be mindful of what you are realistically capable of doing.  Nothing ruins adventure-mode like having to be told to take weights off the bar because you look like a squiggly line while you lift.  Rock your form and rock it all night long!!!…or at least for the 24 minutes of today’s workout.  So come in and push it.

Pu-push it real good,

CG

==

30 Jun
by: Published in Uncategorized

Skill: 3 rounds of:

Hanging Knee Raise (with alternating Kick Outs)
Upside Down Ring Hang or Skin the Cats
Straight Leg Raises (pike or straddle)

WOD 1: 7 rounds of:

100M Row
10 Sit Ups
8 Power Clean (95/65)

12 min time limit

WOD 2: 7 rounds of:

100M Row
9 Toes to Bar
8 Power Clean (95/65)

12 min time limit

==

Let’s bust a rap…

Today is Tuesday!
Did you do your survey?!
Those two don’t rhyme.
Other words here.

Today is Tuesday!
It’s only six questions!!
Six rhymes with sticks
I take it back, it really doesn’t.

Today is Tuesday!
Fill out the survey!!!
This rap is over.
Damn I’m good at rapping.

Now put that on a beat,

CG

==

29 Jun
by: Published in Uncategorized

Team WOD 1: For time:

400M Run
10 Reverse Wall Climbs
20 Cal Row
30 Back Rack Lunges (95/65)
40 Over The Box Jumps (24/20)
50 Pull Ups
60 Step Ups (95/65 at 20/16)
70 Russian Kettlebell Swings (24/16)
80 Hanging Hip Rotators
90 Wall Balls (20/14)
100 Burpees
400M Run

Both people have to do both runs

Team WOD 2: For time:

400M Run
10 Reverse Wall Climbs
20 Cal Row
30 Front Rack Lunges (95/65)
40 Over The Box Jumps (20/16)
50 Pull Ups
60 Step Ups (95/65 at 20/16)
70 Russian Kettlebell Swings (32/24)
80 Toes to Bar
90 Wall Balls (20/14)
100 Burpees
400M Run

Both people have to do both runs

==

Team workout???…

And on a Monday no less.  This little gem is a play on a workout from Coach Boyer, but with a few twists to allow everyone to survive it under an hour.  Today starts a new week and tomorrow starts a new month so let’s kick things off together and while we are at it…

Wish JS a happy birthday,

CG

==

 

Today starts a new week while tomorrow starts a new month.  If you haven’t spent some quality time in the sun, then start in July!  Wi

28 Jun
by: Published in Uncategorized

Team WOD 1: For time:

250 Wall Balls (14/10)

In order to attempt Wall Balls you must first complete a 350M Row

Only 1 person works at a time

Once one partner drops the ball, the other person can start the row

Team WOD 2: For time:

300 Wall Balls (20/14)

In order to attempt Wall Balls you must first complete a 350M Row

Only 1 person works at a time

Once one partner drops the ball, the other person can start the row

==

Well this is going to be fun…

As long as you think walking like a weirdo with your knees all locked up is fun.  Please be mindful that each person has to do all of the rowing before they get to do Wall Balls.  Once you get to the Wall Balls, you will definitely want to do as many as possible in that single attempt…or you could do 3-4 and let your partner do all of the work.

Warming you up for tomorrows Thrusters,

CG

==

 

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